The Setup

• Set the bar to a height somewhere between you chest and collar bone
• Find your grip, generally narrower than your bench press (depending on mobility)
• Step under the bar, wedging the bar between your hands and back (bar resting on traps, not neck)
• With feet under the bar un rack the bar, taking 3 steps into your squat position

• Feet just wider than shoulder width apart.
• Toes pointing out to 45 degrees

Coaching Points

• Brace (deep breth in, pushing air down to the bottom of your diafragm)
• Think of pulling the bar down towards the middle of your foot while separating the ground with you feet
• At the bottom of the squat drive the ground away finishing in a locked out position (squeeze the quads and gluteus)

Quality Criteria

• Hip Crease below knee
• No lower back arch
• No upper back rounding
• No knees folding in
• No heals lifting off the ground
• No inward roll of feet